This Sunday we are going ROCK CLIMBING! I don’t know about you but I’m excited. We have 16 people signed up and shooting for 20. Let me know if you are interested.

As the weather warms up we have a lot of outdoor activities planned. Great way to put your CrossFitting to the test.

Today’s WOD:

For Time:
800m Run -> 21 Deadlifts (BW) -> 100 Squats
600m Run -> 15 Deadlifts (BW)-> 75 Squats
400m Run -> 9 Deadlifts (BW) -> 50 Squats

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May 3rd Sunday from 12p-5p we are going Rock Climbing! This is something I have always wanted to do. I also am excited because I get to use my CrossFit workouts and see it will help me with Rock Climbing.

If you are interested we have a sign up sheet at the gym or call me and I will reserve you a spot.

Today’s WOD:

5 Rounds:
30 – Box Jumps
25 – Knees to Elbows
20 – Wall Balls

We would like to thank one of my best friends, Kenny Kane for hanging out and kicking our butts the last few days. Kenny and I were buddies and neighbors when I lived in Los Angeles. Kenny and I got CrossFit certified back in June 2008 in lovely San Diego.

If you want to let him know how you are doing his email is kenny@kennykane.com

We are going to miss the energy and the “KK”.

You da man buddy!

WOD

“Kenny K”
5 Rounds (each round is max reps for 1 minute)
Med Ball Slams
Burpees
Pullups
Lateral Jumps
10 yd cone touch runs

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WOD:

3 Part:

500m Row For Time (row as fast as you can)

Rest

Shoulder Press
3-3-3-3-3
-Find your 3 rep max

Rest

21-15-9
Burpee Box Jump
Squats
Kettlebell Swings

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Nick is happy it is St. Patty’s and also because he finished the workout. Great Job!

WOD:

5 Rounds:
400m Run
25 Sumo Deadlift High Pulls
25 Wall Balls

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WOD:

5 Rounds:
20 Dumbell Thrusters M-35 W-20
20 Box Jumps
400m Row

We take a full steam ahead approach to health and fitness. If you want results you have to WORK for it! Every time you workout you must improve. You either improve, stay the same, or move backwards.

How do you approach each workout? Do you improve every single time you step into the gym? Do you leave it all in the gym?

We would love to hear your thoughts.

WOD:

Front squat: 5-5-3-3-3-2-2-1-1
3 rounds of :
20 Kettlebell Swings
20 jumping pullups for time.

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Working out is a privilege. It is the most unique gift we can give ourselves and the older we get, the more it gives back to us in terms of quality of life and how we handle life’s challenges.

WOD:

“Michael”

3 Rounds
800m Run
50 Back Extensions
50 Situps

Coach Greg Glassmen was interviewed on Crossfit Journal about how becoming fit leads to many more positive things in your life.

When you start achieving goals and standards for yourself it is easily displayed through the physical domain. When you commit to a CrossFit program and show up every single day you will notice that it translates to a more positive mental and emotion state and results in more patterns of success in life.

First thing we always ask a student is, “what are your goals?” But the follow up question is even more important, “what are 3 reasons why you want to achieve that goal?” Everyone says, “lose weight” or “tone up”. But underneath all that is, “I want more self confidence”, “I want to achieve my goals for the first time”, “play with my kids”, “run a 5k”. That is where the true goals and dreams lie. When you achieve your goals you have proved to yourself that you can achieve anything life throws at you.

That is an incredible feeling. Wouldn’t you agree?

WOD:

“Michael”
3 Rounds
800m Run
50 Situps
50 Back Extensions

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